Junks are available everywhere we are, and can be said to be faster. Real food is whole, single ingredient food. It is mostly unprocessed, free of chemical additives and rich in nutrients.
In essence, it’s the type of food human beings ate exclusively for thousands of years.
However, ever since ready-to-eat foods became popular in the 20th century, many people have been eating them as a dominant part of their diet.
While processed foods may be more convenient in some ways, it’s hard to argue that they have made us healthier or happier. Following a diet based on real food may be one of the most important things you can do to maintain good health and high quality of life.
1. Real Food Is Loaded With Important Nutrients
Unprocessed animal and plant foods contain the vitamins and minerals you need for optimal health.
For instance, one cup (220 grams) of red bell peppers, broccoli or orange slices contains more than 100% of the RDI for vitamin C.
Eggs and liver are especially high in choline, a nutrient that’s essential for proper brain function. And just a single Brazil nut provides all the selenium you need for an entire day (6).
There are many other examples of this. In fact, most real foods are good sources of vitamins, minerals and other beneficial nutrients. Unlike supplements, it’s nearly impossible to overdose on nutrients from unprocessed food.
2. Real Foods are Low in Sugar
Some research suggests that eating sugary foods can increase your risk of obesity, insulin resistance, type 2 diabetes, fatty liver disease and heart disease. Generally speaking, real food is low in sugar and isn’t very sweet.
Even though fruit contains sugar, it’s also high in water and fiber, so it’s much less concentrated than sugar in soda and processed foods.
3. Real Foods are Good for the Environment
The world population is steadily growing, and with this growth comes increased demand for food.
However, producing food to feed several billion people is taking a huge toll on the environment. This is mainly due to increased fuel needs, greenhouse gases and packaging that ends up in landfills.
On the other hand, developing sustainable systems based on real food may help improve the health of our planet by reducing energy needs and decreasing the amount of non-biodegradable waste humans produce .
4. Real Foods are High in Fiber
Fiber provides many health benefits. These include helping you eat feel more satisfied with fewer calories, as well as improving digestive function and metabolic health (12, 13, 14).
Foods such as avocados, chia seeds, flaxseeds and blackberries are particularly high in healthy fiber, along with beans and legumes.
Getting fiber as it naturally occurs in real food is much better than taking a fiber supplement or eating processed food with added fiber.
5. Real Food Helps Control Blood Sugar
According to the International Diabetes Federation, more than 400 million people have diabetes worldwide. That number is expected to surpass 600 million within the next 25 years.
Eating a diet high in fibrous plants and unprocessed animal foods may help reduce blood sugar levels in people with diabetes and people who are at risk of developing the disease.
In one 12-week study, people with diabetes or prediabetes followed a paleolithic diet containing fresh meat, fish, fruits, vegetables, eggs and nuts. They experienced a 26% reduction in blood sugar levels.
6. Real Food Is Good for Your Skin
Bowl of Raspberries and a Note That Reads: Eat More Real Food
In addition to promoting better overall health, eating real food nourishes and helps protect your skin from the inside out. For instance, dark chocolate and avocados have been shown to protect skin against sun damage.
Studies suggest that eating more vegetables, fish, beans and olive oil may help reduce wrinkling, loss of elasticity and other age-related skin changes.
What’s more according to Authority Nutrition, switching from a Western diet high in processed foods to one based on real food may help prevent or reduce acne.
7. Real Food Contains Antioxidants
Antioxidants are compounds that help fight free radicals, which are unstable molecules that can damage your body’s cells.
They are found in many real foods, including plants with deep pigments, such as leafy green vegetables, berries and cantaloupe.
Certain animal foods also contain antioxidants, including fish and eggs.
For instance, egg yolks contain lutein and zeaxanthin, which help protect against eye diseases such as cataracts and macular degeneration.
8. Real Foods are Good for Your Gut
Eating real food may be beneficial for your gut microbiome, the bacteria that live in your colon.
Indeed, many real foods function as prebiotics — food that your gut bacteria ferment into short-chain fatty acids. In addition to promoting gut health, these fatty acids may improve blood sugar control and provide other health benefits.
Real food prebiotics include garlic, asparagus and cocoa. For an extensive list of prebiotic foods, read this article.
9. Real Food May Help Prevent Overeating
Three Jars Filled with Colorful Vegetables. A high intake of processed and fast foods has been linked to overeating, particularly in those who are overweight.
By contrast, real food doesn’t contain the sugars and flavorings found in processed foods that help drive overeating.
10. Real Food Promotes Dental Health
Healthy teeth may be another benefit of a real food lifestyle that’s low in sugars and refined carbs.
Sugar and refined carbs promote dental decay by providing food for the plaque-causing bacteria that live in your mouth. The combination of sugar and acid in soda is especially likely to cause decay.
Cheese seems to help prevent cavities by increasing pH and hardening tooth enamel. One study found that eating cheese dramatically improved enamel strength in people with limited saliva production due to radiation treatment for cancer.
Green tea has also been shown to protect tooth enamel. One study found rinsing with green tea significantly reduced the amount of erosion that occurred when people drank soda and brushed their teeth vigorously
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